Love yourself... It's hard but it's a necessity

Do the things that make you happy and bring you to a place of love, joy & peace. 

Starting today... 

Do more of what makes you happy. Invest time and effort into yourself. 

Whatever you do, stay healthy my friend. Make exercise & healthy eating a priority... Then do the rest. Starting today, Go Love yourself! 💖 #heartsonfire #pushingplaynow #morningroutine 

Birds of the feather flock together

Have you ever heard the saying: "Birds of a feather flock together"?🕊🕊🕊

You resemble the people you spend most of your time with. If the majority of that time is with negative people who have no vision you'll most likely find yourself being negative and without vision. 🙊 no Bueno! 

💁🏻Spend time with excellent, successful people, your chances for success go through the roof!👌🏻🙌🏼👏🏻👊🏻💥

Por que tanto selfie ;)

Les comparto mi progreso no porque me crea súper modelo pero porque me ayuda a ser consistente y porque como Coach eso es lo que me motiva a no darme por vencida jamás.  Compartir lo que hago y quizá una que otra personita se motiva. 

Tuve un par de semanas un poco desjuiciada de la comida. Comiendo muy tarde en la noche, no comiendo suficientes calorías, el pancito extra que me Mata a mi.... En fin. No he subido pero si veo que las últimas dos semanas no tengo mucho progreso visible.  Me siento un poco aguada or lo que tuve que bajarle a las pesas porque me lastime el hombro izquierdo pero ya me siento mejor. Pero bueno... Seguimos adelante porque esto no es una competencia. Es un estilo de vida y es totalmente justo tener días así, nos sacudimos y seguimos para adelante. 

Me gusta mucho el Fitness y sobre todo la alimentación saludable, me encanta aprender, practicar y compartirles lo que voy aprendiendo a lo largo del camino. Me encanta rodearme de mujeres como yo. 

Sé que muchas de ustedes son como yo. Te gusta el Fitness y la comida saludable (claro que también la pizza y el vinito y el postre, como a mí) ???

Believe in yourself

Get in better shape and get healthier because you will be happier, stronger, and more emotionally sound.  You will be more interesting to talk to. You will be productive, independent and in control of your life, not a victim of circumstances and past choices. 

Do it because you deserve to feel good. Because no matter what your age, shape or size, everyone deserves to smile and feel proud of themselves.... Not miserable and unhappy. 

We take our health for granted and we don't realize how many people wish they could do something about so many illnesses and disabilities that affect them and limits their possibilities. 

You deserve to love yourself. ✌🏻️don't feel guilty about it. Don't underestimate your abilities. Don't talk yourself out of it. I'm here to cheer you up & support you. 💪🏻👊🏻💥 keep going strong my friend. 

#believeinyourself #youareamazing #noexcuses

PLAN DE ALIMENTACION

PLAN DE ALIMENTACION
ALIMENTATE BIEN Y VERAS RESULTADOS!

DESAYUNO:

-Shakeology + semillas de chia + 1 taza de fresas o medio banano + 1 cuchardita mantequilla de mani o aceite de coco

-2 huevos + ½ taza avena + ¾ taza de arandanos

-2 huevos + 1 taza espinaca fresca + 1 tostada integral + 1 cuchardita mantequilla de mani o aceite de coco

-Fit pancakes (2 huevos + ½ taza avena + ½ banana) licuar y asar

SNACKS:

-1 taza yogurt griego sin sabor + 1 tcucharadita agave o miel o agave o tambien stevia + 1 taza fruta picada

- 1 manzana + 1 ½ cucharadita de mantequilla de mani o 12 almendras

-2 huevos hervidos + 1 Cucharada Hummus

- 1 manzana + 1 palito de queso light

- Pepinos con limon ( o zanahorias o pimientos) + 2 huevos hervidos o 1 cucharada de Hummus

-3/4 taza queso cottage + 1 taza de fresas picadas

-Shakeology + 1 taza de frutas + agua + hielo

-tostada de arroz soplado (Rice Cake) + 1 ½ tcucharadita mantequilla de mani + medio banano

ALMUERZO:

-Shakeology + 1 taza de espinaca + 1 taza leche de almendra + ½ taza agua + ½  banano o 1 taza de fruta

-Pechuga de pollo asada + 2 tazas de ensalada verde + ½ papa cocida al vapor o al horno o 1/2 taza arroz integral

-Hamburguesa de pavo + lechuga + tomate + ¼ aguacate + Sandwich thin integral (consigues en la zona de panes)

-Salmon asado + 10 esparragos + 1 Cucharada Hummus o ½ papa al horno

-Plato de vegetales (pimentones, zanahorias, pepinos, tomates cereza) + 1/2 taza de hummus + 2 huevos hervidos o pechuga de pollo o 4 albondigas de pavo

-2 huevos en Omelette con espinaca + Queso Feta + 2 tostadas Ezekiel

SNACK:

-2 muffin de huevo con vegetales

-Pepino con limon + 12 almendras

-1 manzana + 1 ½ cucharada mantequilla de almendra o mani

-Yogurt griego sin sabor + ½ taza de fresas + 1 cucharadita miel o agave

-4 huevos hervidos (no comas la yema) + 2 cucharadas Hummus o guacamole

-Shakeology + agua + hielo

-1 taza de vegetales + 2 cucharadas hummus

-Tostada de arroz soplado + 1 ½ cucharada mantequillada de almendra o mani o Hummus

-2 albondigas de pavo + pepinos con limon

CENA:

-Proteina baja en grasa (Salmon, Pollo, Tilapia, Pavo, lomito de Res) + vegetales al vapor + ½ taza arroz integral

- Pechuga de pavo molida + Salsa marinara + 1/2 taza de Spaghetti o 1 taza de Zucchini Squash + 1 taza de brocoli

-Pechuga de pollo, pimentones, brocoli, y cebolla saltados con aceite de coco +  ½ taza arroz integral or Quinoa

-Hamburguesa de pavo o bolitas de pavo + 2 tazas ensalada verde + 1 cucharada de pepitas + 1 cucharadita de aceite de oliva y limon

-Omelette de huevos con vegetales y jamon de pavo picado

- Fajitas de pollo (o de lomo de res o cerdo) No tortillas, usa hojas de lechuga como si fueran tortillas + ¼ cup guacamole + pimientos y cebollas saltados en aceite de oliva

Lista para llevar tu salud & tu fitness a otro nivel? 

Unete a mi proximo grupo reto en el que tendras muchas mas ideas de comidas, recetas, plan de ejercicio, y apoyo y soporte en un grupo exclusivo, en el que estaras con un grupo de personas en la mision que tu! 

Si estas dispuesta, completa las siguientes preguntas y te estare contactando en las proximas 24 horas con mas detalles! 

Fill out my online form.

Online contact and registration forms from Wufoo.

Be better than your Competition

Outwork your competition! 

And that would be YOURSELF...

The person you were yesterday! Yup! 

You!

Whatever you did yesterday, do it better today with more passion, more grind, more enthusiasm, all of it!  HUSTLE! 

That's how we become better! 

#youareyourowncompetition #grit #22minutehardcorps #getsome #getlean 

Lentil-Lime Salad

1 cup cooked green lentils (cook in water for about 10 minutes. Do not overcook) 

1 medium carrot, shredded

1/4 cup finely chopped fresh cilantro (this  had me at Cilantro) 

1 1/2 tsp sesame oil

2 Tbsp lime juice

2 tsp Bragg Liquid Aminos 

Himalayan salt to taste 

1/4 tsp ground cumin

Combine all ingredients in a bowl, toss gently to blend.  Cover and marinate in refrigerator for 2 hours or so before serving. 

Let me tell you, make extras because the next day it tastes even better! 

Following the 21 day fix containers? I ate 2 servings measured in the yellow container. Save your yellows for this! So worth it :) 

Enjoy! 

Let me know what you think 

22 Minute Hard Corps Eating Plan

Tony Horton’s new 22 Minute Hard Corps program comes with an amazing library of total body conditioning, military-inspired workouts, and an amazing eating plan as well.  Since diet contributes about 70% - 80% to the results you will obtain, don’t take this part of the program lightly please. 

If you’ve done the 21 Day Fix, the portion-control containers are the same.  You can use them and of course take recipes and ideas from then. 

What’s different about 22 Minute Hard Corps is that this time the nutrition and fitness experts give us suggestions of when to have them  and for which meal. Such a helpful tool!! I'm so happy they added this feature because it was very helpful for me. I know you will appreciate it as well. 

The 22 Minute Hard Corps food list is similar to 21 day fix but with some differences. You'll find more recipes and meal examples! Super exciting!! 

Remember the 21 day fix came out about 2 years ago and it was created about 3 years ago. As a company we have learned a lot and made a lot of improvements based on customers' and coaches' feedback!! 

There are also some great prep-ahead suggestions, how to repurpose leftovers, and how to tweak things up if you plateau. Lots of fun new recipes... Hello Chimichurri!! Oh my! Yummy!! 

I’m so excited about this program and joining you on this journey. 

Now, I want to ask you for a huge favor! Do you know of any friend, coworker or family member who you think would love to do something like this too???? Let your coach know so we can get them started too. 

This is the link to apply. Our team support group is Open to everyone.

 

https://618fitness.wufoo.com/forms/challenge-group-application-form/

HELL WEEK - 22 MINUTE HARD CORPS

Let me tell you about Hell week!!!! It is a bonus week, week 9, of 22 minute hard corps!! With Tony Horron, this is his new program, just released on March 1st. I'm still in the test group and of course I agreed to take on the Challenge cause seriously, why not! 

So is it hard????  Yeah!! Get ready to get your butt kicked big time. But don't freak out. Hahaha it is an awesome challenge. It is a tough week. You'll feel some soreness again, you'll be hungry, you'll want to quit, you'll be a little tired and that is all ok!! Keep calm! You will survive!! Don't miss this opportunity to take your journey to the next level. 

I am on Day 5! Some days double resistance workouts, some days double cardio workouts plus a third core workout (which are shorter).  

I am pushing myself to do more and I've noticed a few things that have changed this week. 

1. I'm sore but it's a soreness that tells you things are changing but the kind that doesn't affect your range of motion and agility. Pretty cool. 

2. My legs are hard as rocks and My upper body is getting much stronger. 

My midsection body fat is going down like crazy and today finally I was able to do all the reps in the Core 2 video. When we started I was reaching 13-15, today I could do all 22 without losing proper form.

3. My name is now Hungry. I am hungry and thirsty all day long!! 

4. I'm having a hard time slowing down and resting because I feel soooo energized all day long. Thank god I do sleep like a rock. 

Overall I feel like Wonder Woman.... Wait maybe I am 😜 

Here we go! Can't wait to see what others accomplish with this program!!! ✌🏻️ #getsome

Don't be afraid to try it. If you need help or coaching don't hesitate to reach out. Email me 618fitness@gmail.com

Best Postworkout fuel

Post workout the best you can have is a combination of protein and carbs without fat. 

So no PB ideally. 

Good quality whey protein shake, my favorite awhich I drink daily is PERFORMANCE RECOVER
 Ezekiel toast and reduced sugar strawberry preserves. 

Goes right into the muscles and helps recovery so you see even better results, curve hunger throughout the day or night and prevents soreness.....  #tipoftheday

22 MINUTE HARD CORPS #getsome first sneak peek at my results

Friend!!!! I am soooo excited to share this with you!!!
I had the most amazing opportunity being selected to test out this new
22 Minute Hard Corps workout program before the rest of the World!!! 22 Minute Hard Corps with the man

Tony Horton is AMAZING!!! You don't understand!!! It is crazy how different I feel compared to how I felt in January!!!

Check out some of my test group buddies transformations as well

Is it easy? NO.
Is it awesome? YES
Will you be able to do it? Heck yes!!! There's modifications so don't panic.

The meal plan is VERY simple to follow! very flexible!  

22 minutes a day! 8 weeks!

the workouts REALLY are 22 minutes and you get the sandbag as a special treat from me! It will make you feel pretty badass let me tell ya!

What you get is total body conditioning with military style training, that will get you in the best shape of your life. Busy busy?? So what? You have 22 minutes. Don't tell me you don't. the workouts are challenging but you can modify if you need to.  whatever it takes to get it done.  as the days go by, you will build strength and endurance and you will keep improving.  

Do you want to join me for Round 2? Get your Challenge Pack now to get your Program, Shakeology to replace one meal a day and the Sandbag!!! it is my new best friend.... I invite you to be my battle buddy!  you also have the option to skip Shakeology and instead get Energize, amazing preworkout formula to give you energy to get the most out of your workout and Recover, post workout Shake.  PERFORMANCE LINE -> more info

Click here to get your Challenge Pack now, to be ready to start promptly on March 7th!

22 MINUTE HARD CORPS™ and Shakeology® Challenge Pack
22 MINUTE HARD CORPS™ and Shakeology® Challenge Pack (CANADA)

22 MINUTE HARD CORPS™ and Performance™ Challenge Pack (US)
22 MINUTE HARD CORPS™ and Performance™ Challenge Pack (CANADA)

Click on this link my friend so i can send you the info and add you to the accountability group where i'll be leading the entire crew!!!  ----->>>> CHALLENGE GROUP APPLICATION FORM

Fill out my online form.

There are tons of Wufoo features to help make your forms awesome.

Whey Protein to Rebuild Muscle

Some argue that you don't really nutritional add-ons to your daily fitness and nutrition routine and some others swear by their super powers.  

I have experienced both ways.... and one thing is for sure.... it's a personal choice. 

In my own experience, I have been using the Beachbody Performance line lately and i can notice a huge huge difference in results.... more lean muscle and quicker recovery.  For the love of God I ran the Disney Princess Half Marathon last week and woke up the next day with some soreness but towards the middle of the day I was able to function properly and even complete my Monday workout routine....  It does make a difference.... and I highly recommend post workout you drink a Whey Protein shake, within 30-45 minutes after you finsih your workout.  It is timed so you really don't need to worry about it's calories but you do want to get something that is high quality and with clean ingredients.  

It's purpose is not to replace a meal... For example, if you workout in the morning, this wouldnt be your breakfast, this would be your post workout recovery drink.  It goes straight to the muscles helping rebuild muscle tissue after intense workouts.  It will also help control your appetite during the day. I like to drink mine in water, with ice and a little cinammon.  Shake in a shaker cup and drink that puppy super quick! Then i would have breakfast, usually oats and egg whites within two hours after. 

Most commercial brands are filled with junk sadly.  Look for one with as few igredients as possible and no artificial flavors or sweeteners. 

This is the one I drink and recommend.  CLICK HERE

 To learn more and perhaps give it a try... plus other supplements in the same line.... hint hint... the preworkout ENERGIZE IS AMAZING!!!!  You are going to get even better results becaUse you'll have more energy and stamina! you will get an extra boost, without harmful ingredients!  

22 MINUTE HARD CORPS BOD #sweeps

EXCITING DAY TODAY!!!! Today is the day that you can try a FULL WORKOUT from the not-yet-released 22 Minute Hard Corps program FOR FREE!!!! 22 minutes of sweaty awesomeness!!  

Check out why this program is my new FAVORITE program in the entire catalog!!!! I am so excited that you get this one day only sneak peek so you call can see what I've been up to!!!!

If you have Beachbody On Demand already, simple log in and you'll be able to access the 22 Minute Hard Corps workout! If you don't yet have it, you can get a free 30 day trial by signing up here!

This is the ONLY place that you'll be able to stream from and signing up for the free trial only takes a minute. After that, you will get to keep your access to Beachbody On Demand for a whole month and you'll have access to all the streaming workouts on there. It's kind of like the Netflix of workouts!!! So #BOD and not chill, sweat instead!! 

MY 1 MONTH PROGRESS PICTURES....

 I love everything about it! It's challenging without being impossible. It's short and intense and structured in a way that time FLIES by, you sweat and you get challenged! But don't take my word for it. Try it for yourself TODAY!

I was skeptical about the "only 22 minutes" because I didnt think it would be ENOUGH! But it is!!! it's total body conditioning in one! love it!  This busy mom of 3 does not have the time or the heart to spend a lot of time working out. 

OK, SO ARE YOU READY TO GIVE IT A TRY....... take a #selfie, enter the #22minuteharcorps #sweeps and win!!!

Try Tony Horton's new workout featured on Beachbody On Demand this Sunday (TOMORROW) and post a photo or video of you killin' the workout on Instagram or Twitter with ‪#‎22MinuteHardCorps‬ and ‪#‎Sweeps‬!

You could be one of 22 people randomly chosen to win big! It's that easy! Don't forget, it's happening TODAY ONLY!!!

$500 + 22 Min Hard Corps Base Kit Signed by Tony Horton + the brand new Beachbody Sandbag + Full Beachbody Performance Stack tubs!
How to play: 
1.Complete the full 22 Min Hard Corps Sneak Peek workout – Cardio 1 (22 minutes!)
2.Take a photo or video of you working out to the Sneak Peek with BOD visible in the background
3.Share a Tony Horton quote from the sneak peek to Twitter or Instagram. In the caption of your post
4. Include the hashtags ‪#‎22MinuteHardCorps‬ and ‪#‎Sweeps‬

 Let's get you all ready to #PUSHPLAY  today! All you need to be able to access this EXCLUSIVE sneak peek is to have access to Beachbody On Demand! Beachbody's online catalog of streaming workouts. Beachbody On Demand (#BOD) is normally $2.99/week but you can get a month for free when you sign up with the link below! The workout will be pushed live exclusively for On Demand members so you need to get all signed up right away so you can log in and participate! After that, you'll still have an entire month of access to all the other streaming workouts in the catalog! woohoo!!!! and I get to be your coach! 

SIGN UP HERE! (US)
SIGN UP HERE (Canadians)

(No charges happen for this trial. If when your month is up you don't want BOD anymore, simply cancel and you won't be charged!)

and if you would like more info on the program and possibly considering going or it... let me know by completing this ..... http://goo.gl/forms/IcQ5Z9bEJj